Spring brings colors, scents... and pollen! Anyone who suffers from seasonal allergies knows who the enemies are (and how hard it can be to live with them): a runny nose, nonstop sneezing, itchy eyes, and a general feeling of fatigue that makes it hard to enjoy the longer days. But if you recognize these symptoms, don’t give up. There are natural remedies – backed by scientific research – that can help reduce inflammation without depending on antihistamines.
In this guide, we’ll take you through a complete breakdown: starting with the definition of seasonal allergies, then exploring the most promising natural remedies (from nutrition to CBD), and wrapping up with practical prevention tips.
What are seasonal allergies
Knowing your opponent helps you fight it better. So, what is seasonal allergy? Known in medical literature as intermittent allergic rhinitis, seasonal allergy is an exaggerated immune response to proteins found in gramineous plants, pollens, and mold spores.
Here’s how it works: when these particles come into contact with the mucous membranes, mast cells release histamine and other pro-inflammatory molecules. The result? Symptoms like nasal congestion, itching, and watery eyes.
The peak of seasonal allergies depends on the local pollen calendar. In Italy, the most critical months are generally March to June for gramineous plants, and August to October for composite plants.
Most Common Symptoms of Seasonal Allergies
Symptoms of seasonal allergies appear quickly after exposure to allergens and include:
● watery runny nose and repeated sneezing
● nasal blockage or congestion
● itching in the eyes, nose, throat, and palate
● tearing and conjunctival redness
● frontal headache caused by inflammation of the paranasal sinuses
● fatigue and irritability due to disturbed sleep
Early identification of these seasonal allergy symptoms allows for timely intervention with targeted remedies, reducing the continuous use of medication.
Natural Remedies for Seasonal Allergies: A Comprehensive Approach
When it comes to tackling seasonal allergies naturally, nature offers a wide range of solutions. From choosing the right foods to medicinal herbs, from essential oils to the increasingly studied role of CBD, and the benefits of probiotics, vitamin C, and antioxidants: here are the most effective natural remedies to support the immune system and reduce allergy symptoms.
1. Foods That Can Help Combat Allergies
A diet rich in antioxidant and anti-inflammatory foods lowers the inflammatory “ground” on which allergic reactions take hold. Berries, citrus fruits, kiwi, and peppers provide quercetin and vitamin C; oily fish, flaxseeds, and hemp oil are sources of omega-3 that help modulate the synthesis of pro-allergic leukotrienes.
2. Most Effective Herbal Remedies (Chamomile, Mint, and Other Plants)
● Chamomile: flavonoids (especially apigenin) provide a mild antihistamine and soothing effect on the nasal mucosa.
● Peppermint: rich in rosmarinic acid, a polyphenol that clinical studies show can reduce neutrophils and eosinophils in nasal washes of patients with allergic rhinitis.
● Nettle, black currant, perilla: traditionally used to reduce itching and congestion by inhibiting cyclooxygenase and modulating Th2 cytokines.
3. Essential Oils for Seasonal Allergy Symptoms
Diffusers and steam inhalation with essential oils like Eucalyptus globulus, tea tree oil, or lavender can help loosen mucus and relieve congestion. Add 3–4 drops to hot water, cover your head with a towel, and inhale for 5 minutes, at least once or twice a day. Before starting, it’s recommended to perform a skin patch test to avoid irritation and ensure the essential oil is well tolerated.
4. The Role of CBD in Relieving Seasonal Allergy Symptoms
In recent years, there has been growing interest in cannabidiol (CBD) extracts, the non-psychoactive compound found in hemp. But how does it work? CBD interacts with CB1 and CB2 receptors of the endocannabinoid system, also found in immune cells, helping to modulate the production of pro-allergic cytokines and the activity of mast cells. CBD has shown promising results in relieving symptoms of certain respiratory conditions, such as asthma and seasonal allergies.
The most effective strategy? Some individuals experience relief by taking 10–20 mg of broad-spectrum CBD oil once or twice daily during pollen season.
An Italian study published in the Journal of Pharmacology and Experimental Therapeutics found that CBD dose-dependently reduces inflammatory mediators in a contact dermatitis model. A broader review confirmed the immunomodulatory effect of cannabinoids in both skin and respiratory allergic conditions.
5. Probiotics: Impact on the Immune System
Gut bacteria influence the immune response to allergens. Recent research shows that probiotics such as Lactobacillus and Bifidobacterium can help reduce the symptoms of allergic rhinitis, without side effects. Including yogurt with live cultures or targeted probiotic supplements in your diet can therefore be an effective natural remedy to counter the effects of seasonal allergies.
6. Vitamin C and Antioxidants
Vitamin C also boosts the immune response. How? By reducing histamine levels in the blood, as demonstrated by several recent studies. Supplementing vitamin C regularly helps lower circulating histamine. The best approach? Take 500–1000 mg of vitamin C (preferably with bioflavonoids) during allergy season to help relieve symptoms.
Preventing Seasonal Allergies: 6 Tips to Reduce Allergen Exposure
- Monitor your local pollen calendar and limit outdoor activities during peak hours (from 10 a.m. to 4 p.m.).
- Wear wraparound sunglasses and an FFP2 mask on windy days.
- Wash your hair in the evening to remove accumulated pollen and change pillowcases frequently.
- Install HEPA filters in your bedroom and car and replace them at the end of the season.
5. Avoid drying laundry outdoors: damp fabrics trap pollen and spores.
- Train your breathing: simple diaphragmatic breathing techniques can improve nasal airflow and reduce bronchial hyperreactivity.
Natural remedies for seasonal allergies are not a substitute for medical advice from an allergist, but they can be a valuable ally in relieving symptoms, reducing the use of antihistamines (and their side effects), and boosting daily energy during peak pollen season.
